CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
8/8 SA Strict Press
4/4 SA Deficit Push-up
20 Mountain Climbers
8 Banded Shoulder Press
Strength
Metcon (No Measure)
3 SETS*
10/10 Half Kneeling DB Strict Press
10 DBL DB Bent Over Row
*Use heavier weights for the DB BOR.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)
